Seated Cable Chest Fly
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The Seated Cable Chest Fly is a strength exercise performed on a cable machine, where you sit facing forward with arms extended and pull the handles in a wide arc across your chest until they meet, mimicking a hugging motion. Its primary purpose is to isolate and build the pectoralis major muscles for enhanced chest development and pressing strength. Ideal for bodybuilders, athletes seeking hypertrophy, or anyone rehabbing shoulder issues, it requires adjustable cable pulleys set at chest height.
How to Perform Seated Cable Chest Fly
- 1Sit on the cable machine bench with your back firmly against the pad, feet flat on the floor, and knees aligned over ankles for stability.
- 2Select a light to moderate weight on both sides of the cable machine, attaching D-handles to the chest-high pulleys.
- 3Grasp the handles with palms facing forward, arms extended out to the sides at shoulder height, elbows slightly bent, and a natural arch in your upper back.
- 4Engage your core, retract your shoulder blades, and maintain a slight forward lean from the hips while keeping your chest up.
- 5Inhale as you slowly bring your arms together in a wide hugging motion in front of your chest, squeezing your pecs at the midpoint without locking elbows.
- 6Pause briefly at peak contraction, then exhale as you slowly return your arms to the starting position, resisting the cable tension.
- 7Repeat for desired reps, then carefully rack the handles.
- 8Key form tips: Keep elbows soft and fixed (no straightening); avoid using momentum or shrugging shoulders; focus on chest squeeze, not arm push; maintain controlled tempo to prevent shoulder strain. Common mistakes: excessive weight causing form breakdown, flaring elbows, or incomplete range of motion.